Steak Salad with Orange

Credit for this protein-rich salad goes to the ADA's Diabetes Food Hub

This steak salad with oranges is a refreshing and vibrant dish that combines the rich flavors of flatiron steak with the citrusy sweetness of oranges.

Ingredients:

• 15 oz sirloin steak (sliced into 1/2 inch thick slices, all visible fat removed)

• 2 tbsp olive oil (divided)

• 2 tbsp balsamic vinegar

• 2 cloves garlic (minced)

• 1 tsp dried rosemary

• 1 tsp Kosher Salt

• 1/2 tsp black pepper

• 8 cups baby spinach

• 2 whole oranges (segmented)

• 1/2 small red onion (sliced)

• 1/2 cup shelled edamame

• 1/3 cup balsamic vinegar (for the dressing)

• 1 tbsp Dijon Mustard (for the dressing)

• 1 clove garlic (minced, for the dressing)

• 1 tsp honey (for the dressing)

• 1/4 cup Extra Virgin Olive Oil (for the dressing)

• 1/2 tsp Kosher Salt (for the dressing)

• Crumbled feta and/or crushed walnut as optional garnish

Preparation:

In a bowl, whisk together two tablespoons olive oil, balsamic vinegar, minced garlic, dried rosemary, kosher salt, and black pepper to create the steak marinade.

Place the steak in a shallow dish and pour the marinade over it. Ensure the steak is coated evenly.

Let the steak marinate in the refrigerator for at least 30 minutes.

While the steak marinates, make the dressing. In a small bowl, whisk the balsamic vinegar, mustard, garlic, honey, and seasoning. Continue whisking and slowly add the olive oil and whisk until the dressing is emulsified.

Preheat the grill to high heat and heat the remaining one tablespoon of oil.

Remove the steak from the marinade and cook for approximately 4–5 minutes.

In a large salad bowl, combine spinach, oranges, red onions, and edamame. Drizzle half the dressing on the salad and toss to coat. (Reserve remaining dressing for another use.)

Arrange the steak on top of the salad and add some crumbled feta and/or crushed walnuts for a next level flavor sensation.

Blessed be… and happy cooking!

Grilled Salmon with Mango and Tomato Salsa

Credit for this dish goes to the ADA's Diabetes Food Hub

Mango and other fruit can add a slight sweetness to any salsa. It works particularly well with this slightly spicy salmon dish. Grilling salmon fillets with the skin on makes them easier to flip and helps prevent sticking. Oiling your grill grates can also prevent sticking. Use cooking spray for the easy button. :-)

You could also cook the salmon in the oven: Preheat oven to 400 degrees and bake the salmon in a shallow baking pan for about 9 minutes or until cooked through.

 Ingredients:

• 1 tbsp chili powder
• 1 tbsp cumin
• 1/4 tsp garlic powder
• 1/4 tsp ground cinnamon
• 1/4 tsp salt
• 1 1/2 lbs salmon with skin on - cut into four 6-oz filets
• Cooking spray for grill
• 1 1/2 cup diced mango
• 1 1/2 cup diced tomatoes
• 1 lemon - juiced, divided use
• 1/2 cup chopped fresh cilantro or basil

Preparation:

Preheat the grill to medium high heat.

In a small bowl, combine chili powder, cumin, garlic powder, cinnamon, and salt. Sprinkle the spice mixture evenly over the salmon fillets.

Lightly oil the grill grates with the canola oil. Place the salmon on the grill, skin side down. Cook uncovered for 7 to 8 minutes, turning halfway through. The salmon is done when it flakes easily with a fork.

While salmon is cooking, combine mango, tomatoes, cilantro, and half of the lemon juice in a medium bowl.

Remove salmon from grill and spritz with remaining lemon juice. Divide the salsa among the filets and serve.

Blessed be... and happy cooking!

Chef Michael's Lima Bean Medley

 

One of my rainy day experiments turned out to be a very nutritious dish with fair amount of protein, anti-oxidants and other stuff that’s good for you. 😊 Use stand-alone or as a side or even as a snack. A half recipe is plenty for two people as a side dish with some left over.

Ingredients:

·       16 oz frozen baby lima beans

·       10 oz baby portobello mushrooms - sliced

·       2 lge yellow onions – cut up to your liking

·       2 tbsp olive oil

·       Salt & pepper to taste

 

Preparation:

Cook the lima beans per pkg instructions and set aside.

In a non-stick Dutch oven , or large skillet, saute the onions over medium heat until just translucent.

Add the mushrooms and continue to cook until mushrooms are soft.

Add cooked lima beans and season with salt & pepper. Give it all a good toss and serve.

Lima Bean Medley paired with BBQ chicken and German Cucumber Salad

Blessed be... and happy cooking!

Skillet Zucchini & Mushrooms with Chickpeas

This dish was adapted from Vera Beach's recipe Skillet Zucchini & Mushrooms. I changed up the process a tad and added roasted chickpeas to include a good protein. The result is a very good, balanced meal that is just perfect for us diabetics. Enjoy!

Ingredients:

• 2 tbsp olive oil
• 1 tsp avocado oil
• 3 tbsp butter, divided
• ~1.25  lbs zucchini - cut into bite size slices
• 1 can (15.5 oz) chickpeas
• salt and pepper to taste
• 1 yellow onion - minced
• 1 lb white mushrooms - halved or quartered depending on size
• 3 to 4 cloves garlic - smash minced
• 1 tsp dried oregano
• ¼ cup vegetable broth
• chopped fresh parsley for garnish
• grated parmesan for a light garnish - optional

Preparation:

Heat the avocado oil and 1 tbsp butter in a fry pan over medium heat. Drain the chickpeas and add to pan. Season with a touch of S&P. Toss frequently until chickpeas develop a little color, about 5 min should do it. Remove chickpeas from pan and set aside.

Add olive oil and 1 tbsp butter to a large skillet and set to medium-high heat. Add zucchini slices to the hot oil, season with S&P and cook for ~4 minutes until just tender. Remove zucchini from skillet and set aside.

Return skillet to the burner and add remaining butter; melt butter over medium-high heat. Stir in the onions and garlic and cook for 2 minutes, or until just softened.

Add mushrooms and cook for ~7 minutes, or until just tender and lightly browned. Stir occasionally.

Stir in the oregano and cook for 20-30 seconds.

Return zucchini to the skillet and mix with the mushrooms; cook for 1 minute, or until heated through.

Pour in the vegetable broth and add the chickpeas. Cook for two more minutes for even temperatures throughout. Taste for S&P and adjust as needed.

Remove skillet from heat. Sprinkle with parsley and parmesan and serve.

Blessed be... and happy cooking!

Weekend Ramble: Vegetarian & Plant Based Eating

I'm not gonna lie... I'm not a huge fan of plant based eating as I firmly believe I was born a carnivore. I do, however, respect people's choices regarding healthy foods and I have even been known to embrace some vegetarian dishes as they cross my path. Since my audience is global, I thought I should do at least one Ramble on the subject.

To that end, here is a very good article originally published by Beth Israel Lahey Health's Joslin Diabetes Learning Center

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Vegetarian and Plant Based Eating

Joslin Education Team - March 29, 2022

A plant-based diet consists of mostly whole grains, fresh fruits and vegetables, legumes (pulses), unsalted nuts, and healthy oils such as olive oil or canola oil. Meat, fish, poultry, and other animal products are included but eaten less often and only in small portions. A vegetarian diet eliminates meat, fish, or poultry or any foods that contain animal protein. It includes whole grains, legumes (pulses), nuts, seeds, vegetables and fruits with or without the use of dairy products and eggs.

There are several different types of a vegetarian diet:

• Semi-vegetarian: Does not eat red meat(s), but occasionally eats fish or poultry and dairy products. Semi-vegetarians are often people who are making a transition to a vegetarian diet.
• Lacto-ovo vegetarian: Eats milk, dairy products and eggs but not meat, fish or poultry.
• Lacto-vegetarian: Eats milk and other dairy products but not meat, fish, poultry or eggs.
• Pescetarian: Eats a diet of fruits, vegetables, grains, legumes and includes fish. They may or may not eat eggs and dairy
• Vegan: Do not eat any animal products (meat, fish, poultry, eggs or dairy foods). A vegan eats only plant-based foods.
• Raw Vegan: Eats only plant foods; including vegetables, fruit, nuts and seeds, legumes (dried beans, peas, and lentils), and sprouted grains. The majority of the food is uncooked varying from 75% to 100%.

Can people with diabetes follow a vegetarian or plant-based diet?

Research shows the many benefits of omega-3 fatty acids. They may reduce the risk for cardiovascular disease, improve cognitive function and vision, and act as an anti-inflammatory agent in the body. The primary sources of omega-3 fatty acids in the diet are fish, organ meats, and DHA-enriched foods such as eggs. Based on these food sources, vegetarians may not get enough omega-3 fatty acids in their diet. Adding some plant-based omega-3 rich foods can help the vegetarian meets their needs.

What are the health benefits?

There are many reasons why people choose to follow a vegetarian or a plant-based diet, including financial reasons, ethical, environmental concerns and religious beliefs. Some people make the change for health reasons, as well. Vegetarian and plant-based eating may help reduce the risk of:

• Cancer
• Diabetes
• Heart disease
• High blood pressure
• Kidney disease
• Obesity

Yes. They can be higher in carbohydrates and lower in protein than meat-based diets, so glucose levels may be affected. As a result, your healthcare provider may need to change the amount or type of your diabetes medicine. Anyone interested in changing to vegetarian or plant-based eating, including people with diabetes, should work with a dietitian to make sure they are meeting their nutritional needs.

Is vegetarian/plant-based eating nutritionally adequate?

A well-planned vegetarian/plant-based diet can be healthful and nutritionally adequate. Keep in mind that the more restricted the diet, the greater the chance of a nutritional deficiency. Below are some considerations.

Protein:

Vegetarian/plant-based diet(s) can provide an adequate amount of protein as long as you eat a variety of foods and consume adequate protein sources. Protein is made up of amino acids, nine of which are called essential amino acids. Animal foods contain all of the essential amino acids, whereas plant foods are missing one or two. However, if you eat a variety of plant foods, you will get all nine essential amino acids.

Sources of Plant Protein:

Legumes (Pulses)

Legumes include dry beans, peas, and lentils. They are an excellent food to extend or replace meat. Legumes are low cost, high in nutritive value, and contribute iron, B vitamins, and fiber to your diet. They are not a complete protein, because they do not contain all of the essential amino acids the body needs. When combined with a variety of other plant-based foods throughout the week, legumes can become valuable protein sources in your diet. Legumes may be purchased dry or canned. Dry legumes tend to be less expensive

Dry Beans: Rich in protein, iron, calcium, phosphorus and potassium. There are many varieties of dry beans including black beans, garbanzo beans (also called chickpeas), kidney beans, lima beans, navy beans and pinto beans.

Dry Peas: Good sources of protein, iron, potassium and thiamin. They are green or yellow and can be purchased split or whole.

Lentils: They are rich in protein, iron, potassium, calcium and phosphorus. They are small disc-shaped legumes; they can be brown, yellow or red.

Soy Products: Soy products include tofu, soymilk, tempeh and other products. They are derived from soybeans, a rich source of plant-based protein. Protein in soybeans contains as much complete protein as meat and are a good source of B vitamins and essential fatty acids, including some omega-3s. Soy foods are typically low in unhealthy fats (saturated/trans) and are cholesterol-free. They also contain isoflavones which may help lower the risk of some chronic diseases.

Soybean: A legume, which is an excellent, inexpensive source of protein and iron. Soybeans can be eaten in their whole form and, but are also used to make a number of vegetarian substitutions for meat, dairy, and eggs.

Soy cheese: A cheese-like product made from soybeans. They come in a variety of flavors such as parmesan, mozzarella and cheddar. Not all soy cheeses are vegan; some contain the milk protein casein.

Soymilk: A milk-like product made from soybeans, with a similar amount of protein and less fat than cow’s milk. Not all soymilks are vegan as some contain the milk protein casein. Fortified soymilks have calcium and vitamin D added.

Tempeh: Made from fermented soybeans and other grains, tempeh is a replacement for meat.

Textured Soy Protein (TSP): Commonly used as a substitute for ground beef; TSP is derived from soy flour.

Tofu: Made from curdled soymilk and pressed into blocks. It can be used as a replacement for meat, eggs and cheese and can be eaten fresh or cooked in many different ways. Tofu is an excellent source of protein. Types and suggestions of how to use tofu:

• Extra-firm tofu: frying, roasting, grilling or marinating
• Firm tofu: stir-frying, boiling or use as a filling
• Soft tofu: pureeing
• Silken tofu: pureeing, simmering, egg substitution, used in vegan desserts and smoothies

Nuts and Seeds:

Nuts and seeds are some of the best plant sources of protein. They are rich in fiber, folic acid, potassium, antioxidants (vitamin E and selenium) and phytochemicals as well. Nuts are high in monounsaturated and polyunsaturated fatty acids, including omega 3 fatty acids. Because nuts and seeds are high in fat, portions should be limited.

• Tree nuts: Includes almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.
• Seeds: Includes pumpkin, sesame, sunflower, chia and flaxseed.
• Nut Butters: Peanut butter is the most popular but other nuts and seeds make butter: sunflower, almond, cashew, hazelnut and soy.

Omega-3 Fatty Acids

Sources of Omega-3 foods:

• Flaxseed
• Chia seeds
• Hemp seeds
• Walnuts
• Canola oil
• Soy
• Some soymilks and breakfast bars

Iron:

Plant foods contain a different form of iron than animal foods, called non-heme iron. Non-heme iron is not as well absorbed as heme iron. Non-heme iron will be better absorbed if eaten along with foods that contain vitamin C, or by cooking foods in cast-iron pots and pans. The daily recommendation for iron intake is 1.8 times higher for vegetarians than those who eat meat. For most vegetarians, an iron supplement is recommended to help meet iron requirements.

Sources of iron:

• Bran flakes cereal Pumpkin seeds Instant oatmeal Dried beans/peas Fortified cereals Tofu
• Sea vegetables Textured vegetable protein

Sources of vitamin C:

• Cantaloupe 
• Strawberries
• Honeydew melon 
• Broccoli
• Citrus fruits 
• Green peppers
• Kiwi 
• Tomatoes
• Papaya 
• Brussels sprouts

Zinc:

As with iron, zinc is a mineral that is present in plant foods but better absorbed from animal sources. As a result, some vegetarians can have lower concentrations of zinc than non-vegetarian diets. Most vegetarians still have levels within the normal range. True zinc deficiencies are rare in Western civilizations. Including foods rich in zinc can help the vegetarian maintain adequate levels of zinc in their body. Like iron, zinc can be better absorbed when eaten in combination with vitamin C-rich foods. (See list above)

Sources of Zinc:

• Legumes
• Grains
• Cheese
• Nuts

Vitamin B-12:

Vitamin B-12 is found mainly in animal foods. Some plant foods contain vitamin B-12, but not in a usable form. A lacto-ovo or lacto-vegetarian diet will provide adequate amounts of vitamin B-12. Certain foods are fortified with vitamin B-12, such as some breakfast cereals, soymilk and meat substitutes. If you are a vegan, you must either make sure you eat these fortified foods, or take a B-12 supplement.

Sources of Vitamin B-12:

• Fortified cereals 
• Eggs
• Brewer’s yeast Milk and milk products
• Fortified meat substitutes 
• Fortified soy milk

Calcium:

A lacto-ovo vegetarian diet generally is adequate in calcium. A vegan diet tends to provide lower amounts of calcium, although, with careful planning, a vegan diet can supply enough calcium. Your dietitian may recommend a calcium supplement if you can’t meet your calcium needs through food sources.

Note: Calcium decreases the absorption of iron. If taking supplemental calcium or iron, take them at separate times of the day.

Sources of calcium:

• Milk and milk products 
• Legumes
• Fortified soy milk 
• Collard greens
• Tofu (made with calcium) 
• Turnip greens
• Fortified orange juice 
• Kale

Vitamin D:

Vegan diets may be low in vitamin D, since cow’s milk is the most common source of this vitamin. However, if you follow a vegan diet, you can get enough vitamin D from fortified cereals and fortified milk alternatives. Unprotected exposure to sunlight (hands and arms) for 15-20 minutes a day can also supply adequate vitamin D. Some people may need a vitamin D supplement. Your dietitian may recommend supplemental vitamin D if your diet is deficient and/or your vitamin D level is low.

Sources of vitamin D:

• Fortified cereals 
• Fortified soy milk
• Milk
• Sunlight

Getting started with vegetarian/plant-based meal planning

Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and, if desired, dairy products and eggs.

Try gradually decreasing the amount of animal protein to allow time to adjust to a vegetarian/plant-based diet.

Substitute soy products (tofu, meat substitutes) and legumes for meat, poultry and fish.

If you use milk products and eggs, choose lower-fat versions of these foods, such as skim or 1% milk and yogurt, and egg whites or egg substitutes.

If you are following a vegan diet, be sure to include a regular source of vitamin B-12 in your diet along with a source of vitamin D if sun exposure is limited. Supplements are often required to meet nutrient needs.

Use fats sparingly; choose unsaturated fats, such as olive, canola and peanut oils, nuts and seeds, instead of saturated fats, such as butter, margarine and cream cheese.

Limit your intake of high-fat foods, such as cheeses, whole milk, nuts, seeds, avocados and oils, especially if you are trying to lose weight.

Be sure to count the carbohydrates in foods – many vegetarian diets can be very high in carbohydrates. Keep your carbohydrate intake consistent and read food labels carefully for their carbohydrate content.

It is important to monitor your glucose regularly if you are changing to a vegetarian diet/plant-based diet. Your diabetes medication or insulin dose may need to be adjusted, especially if you are eating more carbohydrates than before.

Vegetarian meal ideas

Below are some meal ideas to help get you started? Again, be sure to include a variety of foods in your eating plan.

• Breakfast: Whole-grain cereal and skim/1% fat or milk alternatives; whole-grain toast; bagels; English muffins; pancakes and waffles; fruit; eggs and egg substitutes; nonfat Greek yogurt; regular/low-fat cheeses; peanut and nut butter; tofu “cream cheese”; vegetarian/plant-based proteins “bacon” and “sausage”.
• Lunch/Supper: grilled cheese sandwich; hummus and vegetable sandwich; peanut butter and jelly sandwich; minestrone, bean, split pea and lentil soups; vegetable pizza; rice and beans; bean and vegetable burritos bowls; macaroni and cheese; vegetarian lasagna; stir-fry vegetables and tofu; “veggie/plant-based” burgers; vegetarian-style chili

Note: Many vegetarian and planted-based frozen products are not necessarily healthy choices. Some of the products can be high in calories and fat. Always read the nutrition facts to make sure the item is appropriate for your goals. 

Resources:

The Vegetarian Resource Group - https://www.vrg.org/
Eating Vegetarian - https://www.nutrition.gov/topics/basic-nutrition/eating-vegetarian
Vegetarian Times - https://www.vegetariantimes.com
Mark Bittman - https://www.markbittman.com/
PBS, Jazzy Vegetarian Cooking Show - http://www.pbs.org/food/shows/jazzy-vegetarian/
Forks over Knives - https://www.forksoverknives.com/
The Plant-Based Network - https://plantbasednetwork.com

Although this content is reviewed by Joslin Diabetes Center healthcare professionals, it is not intended to replace the medical advice of your doctor or healthcare provider. Please consult your healthcare provider for advice about a specific medical condition.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Asian-Italian Chicken Tenders

This dish was born of a missing ingredient when I was up at Sylvan Run and had decided on Chicken Tenders Lyon for dinner. As I was gathering my ingredients I realized I had no muffuletta (olive salad). Chef Pepin's philosophy of "using what you have in the refrigerator" came to mind and a new dish with an Asian/Italian flair was born. Enjoy!

Ingredients:

• 5-6 chicken tenders, trimmed if needed
• whole milk or half & half
• Wondra flour
• 1 tbsp avocado oil
• salt & pepper
• 4 cloves garlic, smash minced
• 1 shallot - minced
• 4 tbsp rice wine vinegar
• 4 tbsp water
• 4 tbsp ginger teriyaki marinade
• dash of tabasco or sriracha
• shredded mozzarella - or sliced Swiss cheese
• minced scallions for garnish (optional)

Preparation:

Trim any ligament ends from tenders and lay them side by side on a plate. Add S & P to both sides.

Heat a frying pan with avocado oil. Dredge tenders through milk and flour and brown them on both sides. Once chicken is well browned, cover and steam rest of the way on low for 4-5 minutes.

Remove chicken from pan and place on warmed serving dish with a cover. Add garlic and shallot to the pan and saute on medium heat for a minute or so. 

Add the vinegar and reduce on high heat to remove acidity. Taste… Add water, ginger teriyaki marinade and sriracha and stir until well blended. 

Return chicken to the pan and cover with sauce and mozzarella. Turn heat to low and put the lid on. Once cheese is melted, remove from heat, add garnish and serve.

Blessed be... and happy cooking!

Baked Cinnamon Apples

Everyone knows that apples are a fun and healthy snack year-round, right? :-)

In this recipe from the Diabetic Cookbook for Beginners - 2024 Edition there is no sugar or sweetener added so I suggest staying away from anything tart and sticking to a sweet variety like Honey Crisp. The end result can be eaten warm from the oven or as a cold snack later on. Enjoy!

Ingredients:

• 4 large apples - peeled, cored and sliced
• 2 tbsp unsalted butter - melted
• 1 tbsp ground cinnamon

Preparation:

Toss the apple slices with the ground cinnamon until evenly coated.

Add the melted butter and toss until apples are fully coated.

Pour mix into an oven-proof dish, spread evenly and bake at 375 degrees for 25 minutes or until tender.

Blessed be... and happy cooking!

Squash... 'n' Stuff

Today's dish is brought to you courtesy of The Splendid Table. Interesting flavors for those who enjoy citrus and acidic flavors, but next time I make this I think I'll opt for using it as a party salad. Next day leftovers were really good cold :-)

Ingredients:

• 1 spaghetti squash (3 pounds), halved lengthwise and seeds removed 

• 6 slices turkey bacon 

• 2 tablespoons balsamic vinegar 

• 1 teaspoon fresh lemon juice 

• 1/4 cup extra virgin olive oil 

• 2 tablespoons chopped fresh flat-leaf parsley leaves 

• 1/4 teaspoon kosher or fine sea salt 

• 1/8 teaspoon freshly ground black pepper 

• 1/3 cup pine nuts, toasted 

Preparation:
Looking like a large, pale yellow football with rounded ends, spaghetti squash has a unique texture. When cooked, the pulp comes out in strands as thick and long as spaghetti noodles. Cut in half, the squash can be oven-baked in less than an hour or microwaved in a rapid 15-20 minutes. The long threads of vegetable goodness can then be forked out, topped, garnished, herbed, buttered, or tossed with cheese, nuts, or other vegetables in simple, exorbitant, conservative, or outrageous splendor. Here bacon, pine nuts, and a touch of lemon juice and vinegar produce an ambrosial warm salad.

If oven-baking, preheat the oven to 375°F.

Place the squash, cut sides down, on a baking sheet or microwave-safe dish. Cover and cook until collapsing and soft all the way through, about an hour in the oven, 15-20 minutes in the microwave. Place the bacon alongside the squash on the baking sheet for the last 20 to 25 minutes, or place the slices between 2 paper towels and microwave until crisp, 3 to 4 minutes. (Or just fry up the bacon while toasting the pine nuts) Remove and let cool enough to handle.

Scoop the squash out of its shell and place the strands on a platter. In a small bowl, stir together the vinegar, lemon juice, olive oil, parsley, salt, and pepper. Pour over the squash. Sprinkle the pine nuts and crumble the bacon over the top and toss gently to mix. 

Serve right away or at room temperature. If using the dish as an app, toss everything gently and serve 1/2 - 3/4 cup per person.

Blessed be... and happy cooking!

Baked Zucchini Boats Parmesan

Here's another way to use ground white meat chicken or lean ground beef, and you can have fun stuffing the zucchini by seasoning the meat any number of ways. As Chef Jacques Pepin always says... "Never be afraid to make a dish your own!" I like to go easy on the seasoning so the protein mostly speaks for itself. Plenty of flavor comes from the zucchini as well as the cheese so I don't see a reason to go heavy on spices. If you want to, though..... GO FOR IT! :-)

Ingredients:

• 2 zucchini 
• 1 tbsp olive oil
• 1 lb ground chicken or lean beef
• 1/2 yellow onion - diced
• 2 cloves garlic - smashed & minced
• 1 lge tomato - diced
• S&P to taste
• part skim mozzarella - cut in pieces that will cover meat

Preparation:

Remove stem end from zucchini, cut in half lengthwise and scoop out seeds to create a zucchini boat. Brush with olive oil inside and out and bake skin side up, right on a cookie sheet or a raised rack, at 400 for about 8 minutes.

While that's going, fry up previously prepared meat, garlic, onion and tomato with the olive oil. Season with salt & pepper to taste. Have fun with other seasonings, too, if you like.

Below: Chicken or beef... your choice 

Place cooked zucchini in a baking dish and fill each one with meat mix. If not all of it fits... you get to enjoy a little snack later. ;-)

Cover the meat with generous slabs of mozzarella. Return baking dish to the oven and broil low until cheese melts and displays a golden brown. 

Serve with salad and maybe some quick cook barley blended with sauteed onions.

Blessed be... and happy cooking!

Lemon Caper Mahi Mahi & Onions

Here's another winning fish dish by my friend Betsy. This time she has combined onions with lemon and capers to create something uniquely different. Enjoy!

Modified By: Betsy Kelp Galloway (from Romulo Yanes, Gourmet Magazine)

Ingredients:

• 2 (6-oz) mahi mahi or halibut filets
• salt to taste
• ½ tsp black pepper, divided
• 2 ½ tbsp olive oil - divided
• 1 large onion - halved lengthwise - then thinly sliced crosswise
• 3 tbsp dry white wine
• 1 tbsp butter
• 3 tablespoons capers - rinsed, drained & coarsely chopped
• 2 ½ tbsp fresh lemon juice
• 1-2 tbsp fresh flat-leaf parsley - chopped

Preparation:

Pat thawed fish thoroughly dry. Sprinkle both sides of fish with salt to taste and ¼ tsp of the pepper, set aside.

Heat 1 ½ tbsp oil in a large skillet over medium high heat until shimmering then sauté onions, stirring frequently, until golden, about 6 minutes.

Stir in wine and ¼ tsp pepper. Cook, stirring, until onions are softened and wine reduces to about 1 tbsp, 2-3 minutes. Stir in butter until melted. Then stir in capers and lemon juice. Remove from heat, cover, and keep warm.

In another skillet, heat remaining olive oil (barely cover bottom of the pan to prevent sticking) over medium high heat until oil shimmers. Carefully place fish, serving side down, in the skillet. Do not disturb for 3 minutes to achieve golden color.

Carefully turn fish over and continue to cook to desired level of doneness (do not overcook as fish will be dry and tough), depending on the thickness and type of fish used, about 2-4 more minutes until fish begins to flake.

In the meantime, make a bed of the onion mixture on a serving platter, reserving 2 tbsp. Place fish on top of the bed of onions. Mix diced parsley into reserved 2 tablespoons of onions mixture and place on fish. Serve immediately.

Blessed be... and happy cooking!